Does fat lower blood sugar? Discover the impact of dietary fats on blood sugar control and how to incorporate healthy fats into your diet for optimal metabolic health. This article offers the latest evidence-based research on the effect of fats on glucose levels.

Key takeaways

• Health-promoting fats are crucial in a balanced diet and can help in glucose control.
• Not all fats are created equal; understanding the difference between healthy and less healthy fats is key to optimising your intake for metabolic health.
• Incorporating foods with omega 3 and 6, while limiting the intake of less healthy fats, can benefit metabolic health.
• Even healthy fats can turn into less healthy ones depending on their processing or cooking method.

Fats play a pivotal role in a balanced diet, and their impact on blood sugar levels is a focus of much research. Recent studies indicate that consuming the right types of fats can help flatten glucose curves and positively affect glucose control. However, it's crucial to understand the difference between healthy, or 'health-promoting' fats and less healthy fats.

Health-promoting fats

Health-promoting fats, often referred to as 'good fats' or 'healthy fats', are an integral part of a balanced diet. They contain essential fatty acids, such as omega-3 and omega-6, which the body cannot produce on its own. These fats are associated with numerous health benefits, including improved immunity, optimised metabolism and reduced inflammation.

Omega-3 and omega-6 fatty acids are polyunsaturated fats that are fundamental for the functioning of the body. Omega-3 fats, in particular, have anti-inflammatory properties and are known to help reduce the risk of heart disease. They also contribute to the health of the brain and may improve mental health.

Omega-6 fats, while also essential, are often over-consumed in the typical Western diet. They play a crucial role in brain function and normal growth and development. A balance between omega-3 and omega-6 fats intake is essential as they perform different roles in the body.

To boost your intake of these essential fatty acids, try to incorporate the following foods into your daily diet:

• Nuts and seeds: almonds, walnuts, Brazil nuts, chia and linseeds, hemp seeds, pepitas, and sunflower seeds are rich in omega-3 and omega-6 fats. They're also a good source of protein and dietary fibre.
• Oils: extra virgin olive oil and macadamia nut oil are high in health-promoting fats and are excellent choices for cooking or dressing salads.
• Oily fish: fish like tuna, salmon, mackerel, and sardines are packed with omega-3 fatty acids.
• Avocado: not only delicious but they are also packed with health-promoting monounsaturated fats. They can help manage your blood sugar levels and improve heart health.
• Soybeans: soybeans and other legumes are an excellent plant-based source of omega-3 fats and are a source of protein and fibre.

While it's crucial to incorporate these foods into your diet, it's equally essential to remember that the way they are processed or cooked can affect their nutritional value. High-heat cooking or heavy processing can sometimes transform these health-promoting fats into less healthy ones.

Though these fats are beneficial, they should still be consumed in moderation as part of a balanced, varied diet to support overall health and stable blood sugar levels.

Less healthy fats

When considering fats and their effect on health, it's necessary to look at less healthy or 'unhealthy' fats. These types of fats include saturated fats and trans fats, both of which can contribute to several health issues including heart disease, obesity, and metabolic disorders.

Saturated fats are often solid at room temperature and are commonly found in animal-based products. While not all saturated fats are harmful, consuming high amounts can lead to an increase in LDL cholesterol (also known as 'bad' cholesterol), which raises the risk of heart disease.

Trans fats are a form of unsaturated fats that have undergone a process called hydrogenation, which makes them solid at room temperature. They're often used in commercially baked and fried foods because they can extend product shelf life. Unfortunately, trans fats increase LDL cholesterol levels while decreasing HDL cholesterol ('good' cholesterol), which can lead to heart disease, stroke, and type 2 diabetes.

The following foods are often high in these less healthy fats:

• Visible fat on meats
• Dairy foods such as milk, butter, and cheese
• Processed foods like chips, biscuits, chocolate, pastries, and deep-fried foods
• Butter and lard
• Palm oil

Reducing the intake of these less healthy fats and replacing them with health-promoting fats can significantly improve your overall health.

How does fat affect blood sugar?

Does fat increase blood sugar? The relationship between dietary fat and blood sugar is complex.

The effect of fat on blood sugar alone is minimal. Health-promoting fats can have a positive effect on blood sugar control and insulin sensitivity. They help slow down the absorption of glucose into the bloodstream, preventing sudden spikes in blood sugar, therefore flattening glucose curves,

However, certain fats can impact how your body manages blood glucose. Consuming large amounts of saturated and trans fats can raise blood sugar over time. This is because it can lead to weight gain and insulin resistance, a hormone that regulates blood sugar. Therefore, the type and amount of fat consumed can impact blood sugar levels and overall metabolic health in various ways.

Optimising fat intake for healthy blood sugar levels

Nutrition is a powerful way to improve your blood sugar control and overall metabolic health. Consulting with an accredited practising dietitian can help you to develop a tailored plan suitable for you.

Here are some general ways to modify your fat intake to improve your metabolic health:

• Aim to include mostly unprocessed fats in their most natural form
• Choose lean cuts of meat and trim excess fats
• Limit your intake of fried foods and processed foods
• Incorporate oily fish a couple of times per week
• Include nuts and seeds regularly in your diet, they work great as a snack
• Eating fats with carbs can help blood sugar control as the fats help to lower the glucose response to that meal
• Practice moderation — too much of any food, even the health-promoting ones, can be counterproductive for the body. Variety in your food choices is the key!

For those looking to take charge of their metabolic health, understanding the relationship between fat intake and blood glucose is crucial. This understanding can be enhanced with the help of digital tools like Vively. Vively uses continuous glucose monitors (CGMs) to help you understand how different foods affect your body, enabling you to make more informed dietary choices.

By incorporating the right types of fats and monitoring your glucose response, you can enhance your overall metabolic health and achieve better glucose control.